Need help with cutting...

[Saintly]

Here is my current body profile:

- 18 year old male
- 5'9''
- 155 lbs
- 15% BF
- Metabolism is likely not very fast

I work out 7 days a week in the PM or evening and do cardio every morning first thing upon waking. For cardio, I alternate between HIIT and a 4 mph walk at 3.0 incline every other day. Unfortunately, other than my work out and morning cardio, my lifestyle is very sedentary and I usually just sit around.


My current diet is:

Meal 1:
-1/2 cup oatmeal
-1/2 cup plain skim yogurt
-1 can tuna (~21 g protein)

Meal 2:
-1/2 cup oatmeal
-1 can tuna

Meal 3:
-1/2 cup oatmeal
-1 can tuna

Meal 4 (post-work out):
- 1 scoop Gaspari Intrapro
- 1 scoop Waxy Maize Starch (30 g carb)

Meal 5:
- veggies
- 1 oz. peanuts
- 1 can tuna

Meal 6:
- 1 scoop Thermolife Vasolate

Does anyone have a good idea of what my maintenance level caloric intake is, taking into account my activity level, work out, and cardio? Any recommendations on how I should change my diet to hopefully reach around 8% BF? Also, what should I do for cheat day/meal and how frequently should I have them?

Any input regarding any aspect of my current routine would be appreciated. Thanks.

[Huntarious]

you need to EAT MORE...your gonna get to havin sucky workouts with that amount of food

[Saintly]

But my lifestyle is really sedentary though. Do I still need more food? What foods should I be eating and at what meals?

[Saintly]

Still need help...

[raantok]

Still need help...

Search for a BMR calculator on google. It will help tell you your maintenance calories.

Might want to swap out some of that tuna for something else, just to keep your sanity.

[waatsgood]

But my lifestyle is really sedentary though. Do I still need more food? What foods should I be eating and at what meals?

Umm how do you have a sedentary lifestyle if you lift and do cardio 7 days a week?

[Saintly]

Besides the morning cardio and the weight training, I almost quite literally sit on my ass on the computer or watching tv.

[Saintly]

Bump.

[Saintly]

Bump.

[Saintly]

Bump. Need input please!

[jonnyspaghettio]

roughly 1600 calories a day.

Oh and you're really shooting yourself in the foot lifting everyday if your just trying to cut, so just stick to the cardio.

Come back when you want to gain muscle.

[Fitness_By_Alex]

Here is my current body profile:

- 18 year old male
- 5'9''
- 155 lbs
- 15% BF
- Metabolism is likely not very fast

I work out 7 days a week in the PM or evening and do cardio every morning first thing upon waking. For cardio, I alternate between HIIT and a 4 mph walk at 3.0 incline every other day. Unfortunately, other than my work out and morning cardio, my lifestyle is very sedentary and I usually just sit around.


My current diet is:

Meal 1:
-1/2 cup oatmeal
-1/2 cup plain skim yogurt
-1 can tuna (~21 g protein)

Meal 2:
-1/2 cup oatmeal
-1 can tuna

Meal 3:
-1/2 cup oatmeal
-1 can tuna

Meal 4 (post-work out):
- 1 scoop Gaspari Intrapro
- 1 scoop Waxy Maize Starch (30 g carb)

Meal 5:
- veggies
- 1 oz. peanuts
- 1 can tuna

Meal 6:
- 1 scoop Thermolife Vasolate

Does anyone have a good idea of what my maintenance level caloric intake is, taking into account my activity level, work out, and cardio? Any recommendations on how I should change my diet to hopefully reach around 8% BF? Also, what should I do for cheat day/meal and how frequently should I have them?

Any input regarding any aspect of my current routine would be appreciated. Thanks.

Try eating about 200g protein, 200g carbs from complex starchy sources and green veggies. keep fat limited to what's in your meats, however do take an EFA supplement. Don't limit yourself to just tuna...not only is that going to create risk for mercury toxicity in the long run, but your body will respond better to varied protein sources (different amino acid profiles). On your non-training days you can back the carbs down to 100g. do 30 mins fasted AM cardio 4-5 times per week.

-Alex

[Saintly]

Joelmondo:

Are saying that my maintenance level caloric intake is 1600 INCLUDING my cardio and lifting?

Alex:

Thanks for the information. What would you recommend for the 30 minutes of fasted cardio? I'm currently doing fasted cardio upon waking; alternating between HIIT and 4 mpg walk at 3.0 incline every other day.

[Saintly]

Bump. Still need input.

[christina916]

Your BMR is about 1600-1700 calories a day..
Thats the amount of calories your body needs to simply function on a daily basis...
It seems as if your diet would be WAY below that..and could be putting yourself into a starve mode..your body would then just store whatever it has, and begin to eat at your muscles for nutrients..
Start eating more!!!